Hello, hello! I cannot tell you how excited I am to be back on here and to have the time to dedicate to this blog again. I missed it, as I love developing recipes, talking all things nutrition, and sharing scientific-based knowledge on how to improve your life.
For those of you who don’t follow me on social media or know me in real life, let me introduce myself. I am Danielle Cahalan- a wife, dog mom of two rescue pups, runner, yogi, recipe developer, and nutrition student aspiring to be a Registered Dietitian. Without getting too deep too quickly while still remaining transparent, I must tell you that I struggled with an eating disorder for 15 years. It ran my life for the majority of that time, but throughout my ups and downs, I learned so much about health, well-being (physical, emotional, and mental), and the importance of loving yourself through a solid relationship with food, self-care and wellness rituals, and accepting love and help from those who care about you.
I will continue to be transparent and real with you through this blog- as I am doing it for me, for you, and to provide healthy, yummy, affordable, and easy recipes you can use + lifestyle tips to help elevate your life. I hope you enjoy the content, as my goal is to feed YOU happy!
Canned Salmon Burgers with Dill Greek Yogurt Sauce
Prep time: 5 minutes
Cook time: 10 minutes
Yields: 4 patties (1/2 cup each)
- 2- 15oz cans wild salmon
- 1/2 Tbsp olive oil
- 1 egg
- 1/2 cup ground oats
- 1 medium jalapeno, chopped
- 1/2 shallot, chopped
- 1 tsp red pepper flakes
- sprinkle of salt (based of personal taste preference)
- dash of pepper
- 1/2 tsp turmeric
- 1/2 tsp cumin
- 1 lemon, juiced
- whole wheat buns
- 1/2 cup whole milk Greek yogurt (recommend organic)
- 1/2 lemon, juiced
- dash on salt
- 2 Tbsp chopped dill
- Open canned salmon and drain well. Add to medium size bowl and break up chunks. Add egg, ground oats, jalapeño, shallot, and spices. Mix thoroughly.
- Form patties with 1/2 cup- should make 4.
- Heat electric skillet or large skillet over stovetop to medium-high heat. Add olive oil. Place patties in skillet.
- Cook 5 minutes on each side, monitoring as to not to burn.
- Remove from heat. Let cool. In the meantime, mix ingredients to make dill Greek yogurt sauce.
- Assemble burgers with whole wheat burger buns, patties, sauce and toppings. I suggest layering the bottom bun with spinach and avocado slices, spreading the sauce on top of the patty, and adding a tomato or whatever else you fancy! Made a side of chili air-fried sweet potatoes.
- Enjoy and let me know what you think!
Once again- SO happy to be back! Check back for my grocery list either later today or tomorrow.
Veggie burgers are easier to find than they used to be- at the store, local restaurants, and even at pubs and burger joints. The trick is finding the veggie burger that resonates with your taste buds, aka one that is drool worthy!
Last week I was craving a sweet potato black bean burger, so I decided to brave the task of creating my own recipe. With Trader Joe’s Cauliflower Gnocchi hot on the food scene, I thought to incorporate a cup of that bad boy in my recipe, along with the binder of molasses instead of your standard eggs. Both of these additives bump the nutritional value. Cauliflower adds to your dose of vitamin C and B, and molasses contains a significant amount of iron (not to mention the unique flavor it creates!).
So with sweet potato, cauliflower, green onions, and spinach (as a topping), you end up with a whopping 4 veggies in this addictive burg. I topped mine with avocado (fruit serving), and with brown rice (grain) and black beans (legume-protein) in the mix, you end up with a balanced and nutritious meal for you and your guests! I really can’t talk the addition of molasses up enough. It’s what makes this veggie burger stand out from the rest. Try it out and let me know what you think! Enjoy lovelies!
Super Veggie Burgers
Prep time: 10-45 minutes (depends if the rice and sweet potato are pre-cooked)
Bake time: 40 minutes
Yields: 5-6 burger patties
- 1 cup black beans
- 1 cup cauliflower gnocchi (from Trader Joe’s)
- 1 1/2 cups sweet potato puree (fresh or canned)
- 1/2 cup chopped green onions (optional)
- 1 cup cooked brown rice
- 1/4 cup molasses
- 1/2 cup toasted crushed walnuts OR 1/2 cup breadcrumbs (I used chickpea crumbs)
- 1 tsp cinnamon
- 1 tsp cumin
- 1/2 tsp chili powder
- 1/2 tsp salt
- whole wheat bread/bun/British muffin (what I used)
Toppings (all optional)
- Spinach or Kale (I wanted to try the Miso Greens from the new Run Fast cookbook, but I couldn’t find miso anywhere! Ordering it on Amazon right now 😉 )
- Sauce of choice
- Grilled onions
- Cook rice according to package instructions if it is not already cooked. In addition to this prep, boil 1 large sweet potato for 30 minutes if you are not using canned sweet potato puree.
- Preheat oven to 375F. While heating, prep your burger patties.
- Drain 1 can of unsalted black beans. Measure 1 cup and place in large mixing bowl. Mash the beans with a fork until 75% of them are mashed, leaving 25% of the beans whole or somewhat intact.
- Add 1/4 molasses to the beans, along with all of the spices. Mix.
- When the rice is done, drain and allow to cool. When the sweet potato is ready, drain and place skinless in a blender.
- Microwave the Cauliflower Gnocchi for 5-6 minutes, as listed on package instructions. When cooked, add 1 cup to the blender. Blend on high until mixed.
- Add the sweet potato and cauliflower mixture to the bowl, along with the walnuts or breadcrumbs and chopped green onions. Mix until evenly distributed.
- Form patties using 1/2 or 3/4 cup to measure. I like mine thick, so I used the 3/4 cup. This formed 5 patties.
- Bake for 40 minutes. Flip burger patties half way through. Keep in mind that they may be mushy still, so be careful when flipping. I recommend using a spatula and an oven mitt.
- Remove from oven after 40 minutes and allow to cool and set for 10-15 minutes. Toast your bread/bun if desired, add sauce, a burger patty and toppings to dress it up! Chow down!